The Menopausal Transition: Rage is Real!
Anger is not an emotion that women are generally comfortable with, and there remains a societal taboo surrounding women who express rage. When struggling with this emotion, there can be feelings of shame, confusion, and guilt.
Rage is a common psychological symptom that women experience in perimenopause and postmenopause. With the rapidly fluctuating hormones in the menopausal transition, emotions can quickly shift from peace, to sadness, to apathy, to full blown rage!
Women can find themselves seething because their partner is chewing too loudly or snoring at night. They can scream at loved ones and feel completely out of control. They may feel possessed by a force that they don’t understand.
Women often recognize that their anger is disproportionate to the situation, yet they don't seem to be able to do anything about it. It can feel incredibly scary to be out of control and not know what to do or how to cope.
What can women do to help themselves regain control?
Here are some tips…
First off comes acceptance. You don’t have to be embarrassed about your anger. This isn’t your fault, and you didn’t do anything to cause it. Try to be the watcher of your experience: a curious observer. It is important to find the separation between you and your emotions.
Remove yourself from the situation that is causing rage and put yourself in a more relaxing environment: go for a walk and breathe in the fresh air.
View anger as energy that needs to be released. Never underestimate the power of screaming out your feelings, in private, of course! Once anger is released, calmness will often follow.
Practice mindfulness techniques and meditation to support your parasympathetic nervous system.
Get out in the garden. There is increasing evidence that being out in nature and connecting with the soil, plants, and microbes has beneficial impacts on mental health. There is actually bacteria in the soil that can release serotonin which improves your mood!
Practice lifestyle factors that promote well-being: prioritize nutrition, hydration, and good sleep hygiene.
Share your feelings with others: your partner, a close friend, or a counsellor.
If lifestyle changes aren’t enough, consider pharmaceutical options: HRT and certain SSRIs, such as Sertraline, may help to decrease your anger and allow you to feel more balanced.
